Saturday, January 7, 2017

Saturday, January 7th Workout - Leg Day A: Quads, Hamstrings, Calves and Abs

I haven't been feeling well for the last few days. I wasn't sure if I had picked up a bug that the boys brought home, if it was the crazy weather or if my body is still adjusting to low carb/keto and now I'm starting to think it was a combo of all those things.

I woke up this morning feeling very, very sick (very sick being lightheaded, nauseous, slightly dizzy and just generally unwell), finally felt better after lunch which was an Atkins frozen meal so I think my sodium hasn't been high enough on the low carb, anyway, I finally did Leg Day A but then started to feel really sick during the workout but I didn't want to quit so I worked out slowly and got it done.

I'm glad I stuck it out and I'm hoping to start feeling better soon seeing as this is Day 7 of low carb. I think I'm going to look into the electrolytes that my trainer has been suggesting for, like, a year now :/

Tomorrow is scheduled to be a yoga day but since I missed 3 workout days in a row I may move yoga to the end of this workout week and just jump into Push Day B instead... I'll decide tomorrow based on how I feel.

Leg Day A: Quads, Hamstrings, Calves and Abs: 95 Minutes

Basic Warm Up

Weighted Plie Squat - 5 sets Pyramid:
1 x 15 reps w/ 8 lb dumbbells
1 x 12 reps w/ 10 lb dumbbells
1 x 10 reps w/ 15 lb dumbbells
1 x 12 reps w/ 10 lb dumbbells
1 x 20 reps w/ 5 lb dumbbells (fast)

going back and forth with

Monster Walk with Resistance Bands - 5 sets Pyramid:
1 x 15 reps w/black band (15-20 lbs)
1 x 12 reps w/red band (25-30 lbs)
1 x 10 reps w/orange band (35-40 lbs)
1 x 12 reps w/red band (25-30 lbs)
1 x 20 reps w/green band (10-12 lbs fast)
**************************************************************

Seated Weighted Quad Extensions with 10 lb ankle weights (per ankle, total weight 20 lbs) - 5 sets Pyramid:
1 x 15 reps w/ 3 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 10 reps w/ 8 lb dumbbells
1 x 12 reps w/  lb dumbbells
1 x 20 reps w/ no dumbbells just ankle weights (fast)

going back and forth with

Incline Prone Dumbbell Hamstring Curl with 10 lb ankle weights (per ankle, total weight 20 lbs - 5 sets Pyramid:
1 x 15 reps w/ 3 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 10 reps w/ 8 lb dumbbells
1 x 12 reps w/  lb dumbbells
1 x 20 reps w/ no dumbbells just ankle weights (fast)
*********************************************************************************

Resistance Bands Hip Extensions - 5 sets Pyramid:
1 x 15 reps w/green band (10-12 lbs fast)
1 x 12 reps w/black band (15-20 lbs)
1 x 10 reps w/red band (25-30 lbs)
1 x 12 reps w/black band (15-20 lbs)
1 x 20 reps w/yellow band (2-4 lbs fast)

going back and forth with

Standing Dumbbell Calf Raise - 5 sets Pyramid:
1 x 15 reps w/ 5 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 10 reps w/ 10 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 20 reps w/ 3 lb dumbbells (fast)
******************************************************

Single Leg Bridge (Leg on Thigh) - 5 sets Pyramid: 
1 x 15 reps
1 x 12 reps
1 x 10 reps (slow & hold longer)
1 x 12 reps
1 x 20 reps (fast)

going back and forth with

Bench Crunch - 5 sets Pyramid:
1 x 15 reps
1 x 12 reps
1 x 10 reps (slow & hold longer)
1 x 12 reps
1 x 20 reps (fast)
************************************************

Ab Side Reaches - 5 sets Pyramid: 
1 x 15 reps
1 x 12 reps
1 x 10 reps (slow & hold longer)
1 x 12 reps
1 x 20 reps (fast)

going back and forth with

Opposite Toe Reaches - 5 sets Pyramid: 
1 x 15 reps
1 x 12 reps
1 x 10 reps (slow & hold longer)
1 x 12 reps
1 x 20 reps (fast)
************************************************

Full Body Stretch:
Neck Stretch
Overhead Tricep Stretch
Shoulder Stretch
Wide Arm Chest Stretch Using Door Frame
Tree Pose
Standing Calf Stretch
Standing Hamstring Stretch
Warrior Pose
Downward Facing Dog
Cat/Cow Stretch
Cobra Stretch
Child's Pose
Pigeon Stretch
Reclined Butterfly
Prone Hamstring Stretch
Reclined Glute Stretch
Bridge Pose
Supine Twist
Seated Butterfly Stretch
Seated Side Bend Stretch
Seated Spinal Twist (done very, very carefully)
Outer Thigh Stretch
Seated Hamstring Stretch
Another Butterfly Stretch

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